So, you’ve had your 6 week doctors check. Now what?

At approximately 6/8 weeks post partum you will be offered your doctors check which SHOULD cover both your physical and mental wellbeing and how you are coping.

This is the general time it’s also considered ‘safe’ to return to exercise after a normal, uncomplicated pregnancy and birth (longer for c section recovery)

If you are given the green light to go ahead and reintroduce exercise it is important to remember your body still needs healing and recovery so don’t jump in too quickly too soon.

Some people may feel comfortable gradually introducing basic core and body weight exercises prior to 6 weeks depending on fitness levels and individual recovery but even so it’s important to remember there is no need to rush this process.

At 6 weeks postpartum there are still many changes occurring in the body both physically and hormonally (not forgetting the complete shift of lifestyle change as well)

How do I know that I am ready?

Start by gently increasing your walking or movement around the house. If you find you can complete movement without pain, heaviness, dizziness or shortness of breath then it may be time to slowly start introducing body weight exercises and again, ensure none of these symptoms present themselves.

The first few weeks of workouts should not be about pushing limits but more about reintroduction of movement and exercises. If you need to slow down, then slow down. If you need to stop, then stop.

What if I do not feel ready yet?

There is no time pressure returning back to exercise but you shouldn’t neglect your pelvic floor exercises or basic core work. If you feel you are not yet up for increasing your movement then don’t but neglecting simple rehab and recovery work will slow your process down and could actually cause issues in the future. If you are feeling disconnected from your body and need help get in contact with a women’s health physio or a trainer specialising in post partum training.

There is so much to navigate during post partum, from lack of sleep to a lack of confidence so be kind to yourself and ensure you are not tempted to compare your journey to anybody else’s.

What should I be prioritising?

Rest and recovery in those early stages is crucial.

For some people exercise is a great stress reliever so wanting to get back into some form of movement may be of high priority to you but do remember life may be a little different now from what it was. Sleep may be effected, postural changes may make somethings difficult and breastfeeding will also have an impact of how you train.

No matter what pace you go you will eventually become stronger and fitter again but the foundations need to have work first.

Prioritise pelvic health and pelvic floor work - including this connection with every and all movement and exercise you do until it becomes a habit. From then you can focus on core work and connecting this with breath work.

Body weight exercises where you can keep this connection can then be added.

You have your body for a lifetime, rushing the important phase of rehabilitation and recovery will do you no favours. Take your time.